Our April Nutrition Blog features Dr. Stacy Sims, Co-Founder of Osmo Nutrition. We asked Stacy for a sample meal plan for the workday with two-a-day workouts.
With two-a-day training sessions, there are several goals to keep in mind. The first is hydrating and fueling for the first workout to be able to effectively achieve the stress needed to trigger adaptations. The second goal is to recover quickly from this workout, maintain even energy throughout the busy work day, and boost energy for the second workout. The final goal is to recover well from the second workout to hit it all again the next day. (An additional complication may be fatigue and calorie intake- with fatigue, an increase in carbohydrate cravings occurs; and inadequate recovery will promote fatigue and cravings; which may increase overall calorie intake). The overarching idea to mitigate fatigue and improve recovery is increasing overall protein intake, in particular, high leucine content protein.
How might this look?
Wake up/5:30 a.m.
Pre-training snack 5:45
Espresso with 4oz almond milk and 1 scoop protein powder(15g) OR 5g BCAAs
DURING the 90 mins: ~20-24oz fluid (Osmo or 20oz water with 1/16th tsp salt and 1 tsp maple syrup).
Breakfast BY 8 a.m.: your high protein recovery!! Within 30 min of finishing your session (If it takes longer to get to your breakfast, then have 16oz fluid- ½ water, ½ milk alternative, with 20g protein powder+5g BCAAs):
Quinoa bowl (4 servings):
1 cup organic almond milk (unsweetened)
1 cup water
1 cup organic quinoa, (note: rinse quinoa)
2 cups fresh blackberries, organic preferred
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons maple syrup
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans and syrup.
½ cup Homemade dry-roasted granola (throwback from Molly Katzen’s The Enchanted Broccoli Forest), with ¼ cup blueberries and ½ cup lowfat greek yogurt.
Protein pancakes (use FlapJack mix or a protein powder based recipe) with 1 tbsp almond butter and fresh strawberries rolled in the middle.
Snack #1 11:00a.m.
2 cups green tea with:
1 Banana Strawberry Apple Grape Muffin from POPSUGAR Fitness
1 serving Chocolate Almond Quinoa Stuffed Strawberries from POPSUGAR Fitness
2 slices sprouted whole-grain bread, 2 tablespoons hummus, tomato, avocado, grated carrots, and ½ cup quinoa or barley with 1 hard boiled egg.
Fruit (1): apple, orange, or kiwi or banana
4oz lean protein (palm-sized) with a Mixed green salad (spinach with berries or apple, walnuts, flaxseeds, garbanzo or black beans, peppers, cucumbers, artichokes or other veggies).
1 serving of Swiss Chard With Chickpeas and Couscous from Real Simple
(think about using kamut or quinoa instead of couscous)
Afternoon Pre- Training Snack 5pm
Training 6-7 pm (Weights/Resistance): Hydration during is the only thing needed.
Dinner BY 7:30 (using dinner as protein recovery; if you cannot get to dinner within 30 minutes, use a protein recovery drink comprised of 25g protein):
Three-Bean Chili With Spring Pesto from Real Simple
Quinoa Lentil Salad with 4-6oz grilled salmon
Spicy potato and black bean burrito with a small salad of arugula, spinach, chopped mushrooms, blueberries, and 10 almonds or walnuts.
The day is scoped to keep amino acid availability high. With increased leucine, this keeps the muscles in a reparation state, which also enhances carbohydrate uptake into the muscle and liver.
When in doubt, reach for a protein oriented snack.
Stacy T Sims, MSc, PhD
Exercise Physiologist-Nutrition Scientist, CISSN
Co-Founder, CRO-Research Scientist